Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Multicereal Kaiser Roll

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Multicereal Kaiser Roll: 110g

Oil Roasted Sunflower Seeds have 2.2 times more energy per 100g than Multicereal Kaiser Roll. It has very high energy density when compared to other foods. Vegan Multigrain Kaiser Roll, 60g having high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Multicereal Kaiser Roll?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	6.1% 5.93g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	38% 49.5g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	4.24% 3.08g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0.045% 0.033g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.38g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 2.2g	g per day for Men 19-50 years
Fiber	14% 5.37g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	18% 10g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.012% 0.11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	36.6% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.4% 1.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.6% 119μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	0.049% 0.044mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	123% 18.4mg	8.28% 1.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	2.56% 3.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	4.4% 44mg	9.34% 93mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27% 2.17mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	62% 1.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	8.3% 3.74μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82.5% 577mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	1.07% 39.6g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Multicereal Kaiser Roll Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Multicereal Kaiser Roll?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Multicereal Kaiser Roll:

• 300 calories of Oil Roasted Sunflower Seeds have 8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 14.8 times more Vitamin E than Multicereal Kaiser Roll.
• While 300 kcal of Vegan Multigrain Kaiser Roll, 60g contain 2.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Multicereal Kaiser Roll:

• 300 calories of Oil Roasted Sunflower Seeds have 2.3 times more Copper, 2.8 times more Phosphorus, 1.5 times more Selenium and 1.5 times more Zinc than Multicereal Kaiser Roll.
• While 300 kcal of Vegan Multigrain Kaiser Roll, 60g contain 2.1 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 433.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Multicereal Kaiser Roll contain similar levels of Potassium per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 4.4 times more Fat, 4.7 times more Saturated Fat and 7.9 times more Omega 6 than Multicereal Kaiser Roll.
• While 300 kcal of Vegan Multigrain Kaiser Roll, 60g contain 24.1 times more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Multicereal Kaiser Roll offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3